Comparing Nutrients in 500 calories Blanched Almonds VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 500 calories

• Blanched Almonds: 84.7g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

Blanched Almonds have 13.7 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has very high energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Blanched Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	92% 120g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	163% 118g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	3.06% 1.16g	38g per day for Men 19-50 years
Protein	32.4% 18g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	40.7% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	20% 200mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	34.7% 2.78mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	8.6% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.2% 408mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	28% 1031g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Blanched Almonds have 1.7 times more Vitamin B2 and 12.4 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains more Vitamin A, 4 times more Vitamin B1, 1.3 times more Vitamin B3, 6.1 times more Vitamin B5, 2.7 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Blanched Almonds have 2.2 times more Calcium, 2 times more Magnesium, 7.9 times more Manganese, 2.5 times more Phosphorus and 3.1 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.9 times more Iron, 3.3 times more Potassium and 269.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Copper per 500 kcal.
• Both Blanched Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 38.3 times more Fat, 26.2 times more Saturated Fat, 64.4 times more Omega 6, 7.2 times more Fiber and 2.6 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 7.6 times more Carbohydrate and 30.2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.